Concept2 D User Manual

1
P
ROPER ROWING
T
ECHNI
Q
UE
There are two parts to the rowing stroke, the drive and the recovery, but the
movements are blended together to make the stroke smooth and continuous.
There should be no stopping at any point in the stroke. We suggest that you
have someone watch you row and compare your body position to that
shown in the pictures. Improper technique can result in injury.
T
he Catch
The rower reaches forward with knees bent, arms extended, and body leaning
the ywheel. The drive is begun with the toward legs and the back doing all
the work.
Note: the arms are
straight and the
shoulders are
relaxed
T
he Drive
During the drive, the rower straightens the legs and swings the back through
the vertical position. Halfway through the drive, the arms are still straight
and the shoulders
are relaxed.
T
he Finish
At the nish of the drive, the handle is pulled by the arms and shoulders into
the abdomen. The legs are straight and the body is leaning back slightly.
Note: The height of
the handle is neither
at the chest nor
in the lap.
T
he Recover
y
The recovery is begun by extending the arms and swinging the body forward
at the hips. This puts the handle in front of the knees to avoid interference
between the knees and
hands as the seat moves
forward.
T
he Catch
The body is drawn forward with the legs to the starting position for the next
stroke. The rower is now ready to begin the next drive.
Remember that your body should
never come to a complete stop.
WORKOUT INTENSITY
•
The harder
y
ou
p
ull, the more resistance
y
ou will
f
eel. This is because the Conce
p
t2 Indoor Rower
u
ses wind resistance, which is
g
enerated b
y
the
sp
innin
g

y
wheel. The faster
y
ou
g
et the wheel
sp
innin
g
, the more resistance there will be.
•
You can row as hard or as eas
y
as
y
ou wish. The
i
ndoor rower will not force
y
ou to row at an
y
set
i
ntensit
y
level. It is u
p
to
y
ou. As
y
ou
p
ut more
e
ort into
y
our rowin
g
,
y
ou will
g
o faster,
p
roduce
m
ore watts, and burn more calories. All of these
o
ut
p
uts will be measured and dis
p
la
y
ed b
y
the
P
erformance Monitor
(
PM
)
.
Kee
p
y
our
g
oals in
m
ind. For exam
p
le, if
y
our
g
oal is to burn a lot
o
f calories, it is more im
p
ortant to row for a lon
g
t
ime than to row hard. If
y
ou row too hard,
y
ou
won’t last as lon
g
.
•
The dam
p
er settin
g
is like bic
y
cle
g
earin
g
. It
a
ects the feel of the rowin
g
but does not directl
y
a
ect the resistance. With a little ex
p
erimentation,
y
ou will nd the dam
p
er settin
g
that
g
ives
y
ou
t
he best workout and results. We recommend
a
dam
p
er settin
g
of 3-5 for the best aerobic
workout. This is the settin
g
that feels most like a
s
leek, fast boat on the water. Hi
g
her settin
g
s feel
m
ore like a bi
gg
er, slower boat.
•
You can view
y
our
p
erformance in
p
ace, watts and
c
alories. The PM dis
p
la
y
s
y
our out
p
ut in a choice
o
f units and dis
p
la
y
o
p
tions. You can choose the
u
nits and dis
p
la
y
s that work best for
y
ou.
S
peed settin
g
s on the
y
wheel
up
for slower
d
own for faster

Concept2 D Specifications

General

Brand	Concept2
Model	D
Category	Fitness Equipment
Language	English